Prawn, Fennel And Spinach Salad
The eyes are rich in blood vessels, fed by the heart, so a heart-healthy diet that’s low in trans and saturated fat is important to keep the blood vessels of the eyes healthy. Foods rich in antioxidants are also known to help protect the eyes from age-related macular degeneration (ARMD), which is the leading cause of blindness among older New Zealanders; as well as cataracts and other eye-related conditions. Adding flaxseed oil to your salads is a great way to boost your omega-3 intake. In the Age-Related Eye Disease Study (AREDS), subjects who supplemented their diet with Vitamin C, antioxidants, zinc, beta-carotene, and vitamin E experienced about a 25% reduction in risk of developing serious ARMD.
Cherry tomatoes add pops of colour to this fresh prawn, fennel and spinach salad. Add this salad to your weeknight menu when you need something quick, fresh and light – and feed your eyes with vitamins!
3 slices of bacon, centre-cut
0.5kg fresh prawns, peeled and de-veined
2 cups thinly sliced fennel bulb (about 1 medium bulb)
1 cup cherry tomatoes, halved
1/2 cup thinly sliced red onion
250 grams fresh baby spinach
2 tablespoons finely chopped shallots
3 tablespoons flaxseed oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Cook bacon in a skillet over medium heat until crisp. Remove bacon from pan, reserving drippings, and crumble. Add the prawns to pan, and cook 2 minutes, turning once.
2. Combine bacon, 2 cups fennel, cherry tomatoes, red onion, and baby spinach in a bowl. Combine the remaining ingredients in a small bowl, stirring with a whisk. Add the prawns and balsamic mixture to spinach mixture; toss well.